For band training to work, you've got to do these things:
With these in mind, here are three must-try banded exercises for the shoulders and upper back. Use them as part of your warm-up or during your workouts.
To get the most out of pull-aparts, reduce hyperextension in the lower back while keeping your ribs braced down. This will allow you to use the small, often neglected muscles of the upper back more effectively.
You can also do these on the floor. Go for 10-15 reps and 3-4 sets.
Snatches aren't limited to the barbell. The muscle snatch, done correctly, is one of the best exercises you can do for your upper back. On paper, it's pretty straightforward: lift the weight from the floor to overhead in one continuous motion.
The banded variation is a great warm-up tool before lifting, particularly prior to the Olympic lifts.
Facing the wall encourages you to pull up in one straight line, instead of letting the weight drift away from your body (a critical error when doing any snatch variation).
The tension you get in the delts with this variation is insane. Try adding a pause at the top of the movement followed by a slow, controlled lowering.
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